A day filled with work, study pressure, an argument with a partner, or a major project can set your mind spinning. That’s why the secrets to sleeping well despite stress are highly sought after, something not everyone knows about. Let’s delve into this with Doctor Network!
What is a good night’s sleep?
Sleep is a state of reduced mental and physical activity where consciousness is altered, and sensory activities are inhibited to a certain extent. During sleep, muscle activity and interactions with the surrounding environment decrease significantly.
Getting enough sleep is an integral part of having a good night’s sleep. On average, most adults should sleep at least 7 hours each night.
Furthermore, to assess a good, healthy night’s sleep, it can be based on the following indicators:
- Waking up feeling refreshed in the morning
- Having ample energy throughout the day
- Good mood
- Feeling mentally alert
- What role does sleep play in human life?
Sleep is considered a healing balm for all weariness and tension after long periods of work and study. Science has proven that we feel more comfortable after a ‘good night’s sleep’ and become more irritable or lethargic if sleep-deprived. Presently, various studies have shown that sleep is vital not only for physical health but also for our mental well-being. Additionally, sleep is critical for some brain and body functions in regulating emotions and behaviors. Sleep helps maintain cognitive skills, such as attention, learning, and memory. It can even affect the ability to perceive accurately.
The relationship between stress and sleep
Stress has many negative connotations, but it’s a reaction that has evolved in humans and animals to cope with critical or dangerous situations.
In humans, stress can cause the autonomic nervous system (ANS) to release hormones such as adrenaline and cortisol. These stimuli increase heart rate to efficiently circulate blood to vital organs, preparing the body to act immediately if necessary.
This reaction is called the fight-or-flight response. Nowadays, issues that are not life-threatening can also trigger the fight-or-flight response. For instance, issues at work, in studying, or difficulties in relationships.
Stress is considered the enemy of sleep
Therefore, stress often affects the quality and duration of sleep. It induces difficulty falling asleep and poor sleep quality. Consequently, both stress and lack of sleep can seriously affect both physical and mental health. However, it’s not easy for many people sleeping well despite stress.
Simple and effective secrets to sleeping well despite extreme stress
1. Before bedtime
- Control stress: The first step in managing stress is to identify its cause. Observe your physical condition and daily activities closely. Are you in pain? Are you overwhelmed with work? Once you’ve identified the stress factors, take steps to reduce them. An effective way to reduce stress is to write down thoughts, unresolved issues, or confide in family and friends to release emotions.
- Exercise: Exercise is a useful tool for improving mental health and happiness, as well as providing physical benefits. A 2017 study found that physical activity is effective in reducing anxiety and stress symptoms. Engaging in moderate-intensity exercise before bedtime, such as a 30-minute run or engaging in meditation, yoga, can help alleviate pressure and aid in sleeping well despite stress.
Meditation helps improve sleep and reduce stress effectively
- Healthy eating habits: Processed snacks and refined sugar are low in nutritional value and high in calories, which can leave us feeling depleted and sluggish. A healthy diet, low in sugar, caffeine, and alcohol, can enhance health and reduce stress. You can have a warm glass of water or warm milk to aid in having a better night’s sleep. Avoid overeating before bedtime as it might cause discomfort and wakefulness during the night.
2. Prepare for sleep
- Make your bed a relaxing haven: Ensure your bed is firm enough (but not too hard) for you. Choose a pillow that helps keep your spine straight while sleeping. Investing in a soft blanket can be beneficial for those with anxiety issues. It also aids in managing stress reduction at night.
A quality bed, pillow, and blanket help adjust sleeping positions easily
- Limit light: Even light from lamps, phones, or alarm clocks can disrupt sleep. Limit any light sources you can, install blackout curtains, or use eye masks. Investing in a good sleep mask is another way to prevent light disturbances.
- Use sleep-supporting sounds: Generally, unusual sounds can wake us from sleep. However, some sounds support a good night’s sleeping well despite stress. These include white noise, pink noise, brown noise, etc., which can be easily found online and are entirely free. They also help mask other potentially disruptive noises.
- Avoid electronic devices: When stressed, we tend to use electronic devices like phones to unwind. However, this is not helpful before bedtime, as it can add to stress and prevent falling asleep. To avoid this, keep them out of sight before lying down.
- Adjust the room temperature and scent: Aim for a temperature that is not too hot or too cold. Either extreme can disrupt sleep for many people. Finding the right temperature leads to better sleep. Some people find that wearing socks when sleeping helps them sleep without having to use too many blankets and feeling too hot afterward. Moreover, several studies show that scents from candles and essential oils help effectively relax the mind. Hence, making it easier to have a good night’s sleeping well despite stress.
Conclusion
Sleep plays an indispensable role in the daily lives of every human being. Therefore, a good night’s sleep, especially during times of stress, needs more attention. These secrets may help many people sleep through the night. Doctor Network hopes you find suitable secrets to sleep well despite stress.
However, if you frequently experience sleep problems, seek medical advice. They can check for health issues such as overactive thyroid or sleep disorders, or mental conditions like anxiety disorders, and propose timely treatment methods.
Kiểm Duyệt Nội Dung
More than 10 years of marketing communications experience in the medical and health field.
Successfully deployed marketing communication activities, content development and social networking channels for hospital partners, clinics, doctors and medical professionals across the country.
More than 6 years of experience in organizing and producing leading prestigious medical programs in Vietnam, in collaboration with Ho Chi Minh City Television (HTV). Typical programs include Nhật Ký Blouse Trắng, Bác Sĩ Nói Gì, Alo Bác Sĩ Nghe, Nhật Ký Hạnh Phúc, Vui Khỏe Cùng Con, Bác Sỹ Mẹ, v.v.
Comprehensive cooperation with hundreds of hospitals and clinics, thousands of doctors and medical experts to join hands in building a medical content and service platform on the Doctor Network application.
